The thruster is an efficient, powerful movement that works your whole body. When you're pressed for time, this is the one exercise you should be doing in your workout.
In the past month my typically outdoor bootcamp class has moved indoors because we actually had some really cold days here in Florida. When we move inside, there's access to more equipment and my trainers starts to get more crazy ideas for us (interpretation: workouts get super hard).
The past couple of weeks, we've been able to do thrusters and I love hate LOVE them. Why? Because they are hard but they work! By work I mean they work your whole body in one move, so they are an efficient exercise for us time-pressed folks. I also mean they work by giving you the results of strength and definition in your legs, butt and back.
The thruster is a move from a front squat (holding the weight in front of you instead of on the back of your shoulders) in to an overhead press. My going through such a wide range of motion you work almost every muscle in your body.
Another reason to love thrusters is that all levels can do this exercise and you can use any type of weight equipment available - barbells, free weights, and even kettlebells. Or, just do this exercise with body weight only.
While this exercise looks intense (i.e. intimidating) it is doable! Start by trying it with body weight only, then move on to a light bar, dumbbells, or kettlebells. If you exercise at a gym with certified personal trainers, I recommend asking them to watch you once to make sure you are in good form. I do this often because I'm not blessed with great body awareness.
{As a word of caution, this exercise is not suited for those with knee issues/pain, lower back problems, or shoulder problems. If you are not sure if this exercise is a good choice for you, I recommend checking with a sports medicine doctor first.}
Here's a video of what thrusters look like. This is a FAST version and it is ok to slow down on this move. I hope you are not intimidated by the fact that this is a CrossFit video but it's a great description of the exercise. I am personally not able to squat as low as this chic because it hurts my knees.
So as I often have to remind myself, it's good to push yourself hard when you workout. This is the perfect exercise to do just that.
Pop out of your chair right now and try doing the thruster motion. Sit back in the squat, then really pop up and press your arms into the air and slightly behind your head.
Feel it? It's a powerful move that I think gives you a powerful mindset too.
Add this move to your workout this week whether at home or in the gym. And please share this post with anyone looking for a new move for their workouts.
Have a healthy day! -- Jenna